8 sports and fitness tips to let you avoid fitness injuries

Fitness is the most popular sports nowadays, a wide variety, suitable for all kinds of people exercise, but the fitness process is inevitable accidents or losses, causing a certain negative impact on our body, so how do we prevent and control these injuries? There are some considerations in physical fitness? Here let me talk about some sports fitness tips!

8 sports and fitness tips to get you out of the fitness misconceptions

1, strenuous exercise and after exercise can not drink a lot of water.

Strenuous exercise, the body salt with a large amount of sweat out of the body, drinking too much water will make the osmotic pressure of the blood to destroy the balance of water and salt metabolism in the body, affecting the normal physiological function of the body, and even muscle cramps can occur. As exercise, the need to increase the heart rate, breathing frequency to increase blood and oxygen to meet the needs of exercise. And a lot of water will make the stomach swell and fill, hindering diaphragm activity, affecting breathing; blood circulation flow increases, increasing the burden on the heart, not only detrimental to exercise, but also harm the heart. In addition, a lot of water will reduce the concentration of stomach acid, affecting food digestion.

2, when is the best time to exercise?

Most people choose their exercise time in the morning. Well, finding out the right time for you can help you not to delay other things or forget in the back of your mind. Studies have shown that human body temperature is at its highest in the latter part of the afternoon. Therefore, the best time to exercise should be in the afternoon. But before that, do 30 to 40 minutes of cardio or cardio machine exercises to burn off more fat than other times of the day. The peak of strength is in the afternoon because muscle temperature is a bit higher in the afternoon. Although the muscle flexibility is better at this time, the energy is not easy to focus. Working out in the morning can kick start your metabolism for the day and keep it level for several hours. In addition, many people find that exercise in the morning can make them energetic and maintain a normal appetite, while in the evening to do some relaxation exercises, to release the day’s tension effect extremely.

3, body temperature regulation plays a role.

Some people are nervous, emotional or suddenly frightened, palms, soles, armpits and face can sweat, which is called mental sweating, that is, cold sweating. Some people eat onions, garlic, chili peppers, prunes, sour apricots and other spicy food, the face and neck often appear sweat beads or even sweating, this is called taste sweating.

Thighs, pubic area, armpits, under the breasts, more sweat, and it is not easy to evaporate and the odor occurs. The sweat odor that can be smelled by the nose is mostly caused by the abnormal occurrence of sweat glands on both sides of the armpits.

Experts believe that sweating in sports functions best, both to strengthen the muscles, exercise, and relax the nerves, and is conducive to beauty skin. Some people think that bathing and sweating is good for health, but not for too long, preferably no more than 15 minutes, otherwise the body inhales too much heat, its effect is counterproductive, will make the skin dry. Chinese medicine clinical opinion, external sweating and heat does not go away, most of the evil has entered the inside; often sweating, and feel the limbs lack of energy, or fear of cold, this is “sweating”, belong to Yang deficiency; sleep that sweating. If the sweating stops after waking up, this is “night sweating” and belongs to yin deficiency; sweating like oil-like sticky and dripping is called “absolute sweating”, which is mostly seen in critically ill patients.

4、Essential knowledge of physical exercise

Before physical exercise to do preparatory activities, to give the body a process of adaptation, after exercise to do finishing activities, so that the body gradually quiet down, so as not to cause damage to the heart. Physical exercise should be comprehensive and balanced development, but also to participate in a variety of sports activities, comprehensive exercise of their bodies, and strive to overcome the limitations of a single sports activity on your body development, to ensure the balanced development of their body organs function. Participate in physical exercise should be more persistent, Zhangchao has a degree, not “an exposure to ten days of cold”, otherwise health will be far from you.

5, the grasp of the exercise load

After physical exercise, muscle soreness. It may be a manifestation of excessive exercise, which reflects that you are not suitable for exercise with excessive exercise; it may also be a natural reaction after exercise, which is because in the process of exercise, the muscle produces a substance called lactic acid, stimulating your organism, so that you have a sense of soreness. As long as you keep exercising, this phenomenon will gradually disappear, and your physical fitness is also improved in this cycle of organismic response. If you stop exercising because you feel muscle pain, wait until the muscle pain disappears and then exercise, it will weaken the fitness effect of physical activity.

6、Safety measures and prevention of exercise

1), prevention.

Before exercise: You cannot wear a medallion during physical exercise, carry objects such as pocket knives, pencils, keys, watches, etc., and change into sports shoes, sportswear, etc., and exercise with your peers in an organized and step-by-step manner to prevent injury accidents. When performing physical exercise, pay attention to the safety of the sports field, equipment and proper dress code to prevent accidents.

There are various safety precautions in sports, when crossing equipment must be protected by someone; when falling forward make a forward roll in homeopathy, do not use your hands to support hard; when falling backward, let the body fall to the ground naturally, do not use your hands to support the ground, make a backward roll in homeopathy.

2), measures: internal injuries such as contusions, muscle strains, joint sprains, bursitis, tenosynovitis, etc. within 24 hours of the general use of cold compresses, pressure bandaging, elevation of the injured limb and other methods to minimize the bleeding of the injured part, to avoid aggravation of the injury; 48 hours later, once the local bleeding and swelling stop, at this moment can be massage, physical therapy or dressing treatment, and gradually restore the function of the injured part; the injured part of the basic Healing, in the case of enhanced protection, you can carry out non-collision general exercises, until the safety of healing.

7, not immediately after the exercise shower

Usually, many people like to go to a hot bath after exercise, thinking that this can both decontaminate and restore fatigue. In fact, otherwise, the body has not returned to normal after exercise, should not immediately take a bath, especially a hot bath.

According to research by sports medicine experts, when people exercise, the flow of blood to the muscles increases, the heart rate accelerates. When the exercise stops, the flow of blood and heart rate has eased, but will continue for a longer period of time, if this time immediately go to the shower, it will increase the flow of blood to the skin and muscles. This makes the remaining blood insufficient to supply other vital organs, such as the heart and brain, and thus can induce.

8, lack of exercise leads to modern affluenza

Human life, who can not be separated from the movement, from infants as a toddler, to a variety of exercise methods, all for survival, for health. Only when human beings have a strong body, with a good psychological quality, can adapt to the needs of society. In ancient times, humans relied on strong bodies to fight with wild animals, capture food and adapt to the harsh natural environment. In modern society, survival conditions are greatly improved, eating nutritious food, living conditions are warm in winter and cool in summer, travel by car, heavy manual labor is replaced by machines. Some people say that the development of material civilization is the root cause of high blood sugar, cardiovascular disease, indeed, these diseases and environmental pollution, food pollution, air pollution, water pollution is closely related, in addition, there is an important factor leading to the high incidence of modern “rich disease”, that is, the modern lack of necessary fitness exercise.

Worker fitness methods.

“Sit” exercise work exercise both

Seeing themselves sitting in front of the computer, little belly a little bump out, the body began to develop laterally, anxious in the heart, but also can not let go of the work in hand. The small office area, whether you can also carry out some light exercise it. Here to introduce you to a few “small movements”.

When reading the newspaper, your feet are idle, you can read the newspaper while using both feet to keep gripping the ground, and then rotate the feet to move the ankle joint. It helps to relieve fatigue and prevent, vertigo.

When the meeting, you can do anal exercise. Inhale slightly forceful contraction of the anus, lift upward, exhale when the natural relaxation. This exercise can play a role in strengthening the blood circulation in the pelvis. When writing, you can put the idle hand on the small of the abdomen, constantly rubbing, to be able to fully move the stomach and intestines, to prevent constipation and indigestion. When calling, the other hand take a random thing, hold it, lift it up and drop it along the back of your head, then stretch your arm to the side and turn your arm to do a circular motion, which can exercise your upper body and arm strength.

Morning and afternoon exercises to find a gap to go to the gym

Many young people have a fitness membership card, but most of the time let this card in a dormant state. How to arrange fitness time smartly?

A lot of members choose to go to the gym in the morning before work and at lunch break. A fitness center opened at seven in the morning, Mr. Zhao just in time to go swimming before work. He said, “It’s easy to fix the exercise time before work, and it’s less crowded when you come to swim in the morning.” A Mr. Zhang said, “Instead of taking a nap or going shopping at noon, it is better to come here to run, come out of sweat and then take a shower, the afternoon work will also be a hundred times more energetic.” Choose a fitness center near the company to go to the morning or lunch practice, is not a good method.

Darts is the best sport for lazy people

When it comes to darts, people think of it as one of those bar things, but now we’re moving it into the office. Darts is entertaining, but it’s also a full body sport.

Choose a suitable wall and hang up a dartboard. In your spare time, pick up a few darts and practice. Throwing darts exercises the fingers, wrists, elbows, shoulder joints, deltoids, triceps and finger muscles, especially the smaller, rarely practiced muscles. Darts requires the eyes to rhythmically aim and relax, which invariably relaxes the eyes, which is like a health exercise for the eyes of those who sit in front of a computer for a long time.Because of the low volume of exercise, darts is the best sport for office slackers.　To throw darts well, you have to get the basics right. The standard dart throwing distance is 2.44 meters. When throwing darts, you should stand with your feet behind the dart throwing line, lean slightly forward and sideways, with your shoulder on the thrower’s side facing the board, chest up, hips up, upper arm parallel to the shoulder, and small arm naturally up.

Conclusion: Now people’s lives and work pressure is relatively large, there is not too much time for exercise, generally will be suitable for the weekend, but this time there will be too much intensity of movement caused by injury, so which office workers must remember the small talk of physical fitness tips to reduce accidents! White-collar workers can also learn a little to learn the exercise methods taught!